By Mayo Clinic Staff

Dietitian’s tip:

Berries are an excellent source of antioxidants. You may substitute frozen fruit in the recipe.

Number of servings

Serves 6

  1. Healthy carb
  2. Low Sodium
  3. Low Fat

Ingredients

    For the filling:

  1. 1 cup fresh raspberries
  2. 1 cup fresh blueberries
  3. 2 cups chopped apples
  4. 2 tablespoons turbinado or brown sugar
  5. 1/2 teaspoon ground cinnamon
  6. 1 teaspoon lemon zest
  7. 2 teaspoons lemon juice
  8. 1 1/2 tablespoons cornstarch
  9. For the topping:

  10. Egg white from 1 large egg
  11. 1/4 cup soy milk
  12. 1/4 teaspoon salt
  13. 1/2 teaspoon vanilla
  14. 1 1/2 tablespoons turbinado or brown sugar
  15. 3/4 cup whole-wheat pastry flour

Directions

Heat the oven to 350 F. Lightly coat 6 individual ovenproof ramekins with cooking spray.

In a medium bowl, add the raspberries, blueberries, apples, sugar, cinnamon, lemon zest and lemon juice. Stir to mix evenly. Add the cornstarch and stir until the cornstarch dissolves. Set aside.

In a separate bowl, add the egg white and whisk until lightly beaten. Add the soy milk, salt, vanilla, sugar and pastry flour. Stir to mix well.

Divide the fruit mixture evenly among the prepared dishes. Pour the topping over each. Arrange the ramekins on a large baking pan and place in oven.

Bake until the filling is tender and the topping is golden brown, about 30 minutes. Serve warm.

Nutritional analysis per serving

Serving size: About 2/3 cup

  • Calories 119
  • Total fat 0.5 g
  • Saturated fat Trace
  • Trans fat 0 g
  • Monounsaturated fat Trace
  • Cholesterol 0 mg
  • Sodium 114 mg
  • Total carbohydrate 24 g
  • Dietary fiber 4 g
  • Added sugars 5 g
  • Protein 3.5 g
  • Total sugars 12 g

July 14, 2021